resources by us

focus shifting

a mindfulness skills exercise that helps you maintain present moment awareness while also accepting your current emotional state.

it combines visualization, acceptance, defusion, and grounding.

(time: 9min 51sec)

adapted from "The Dialectical Behavioral Therapy Skills Workbook" by McKay, Wood and Brantley.

mind-body breathing

a calming exercise when you are feeling emotionally uncomfortable or distressed.

combines visualization, acceptance, grounding, mindfulness, and self-compassion.

(time: 5min)

the container

a visualization exercise to help you 'unhook' from distressing thoughts, memories, and emotions, to help you improve in-the-moment focus and concentration.

(time: 4min)

(acceptance, defusion)

the dandelion

another visualization exercise to help you cope and respond differently when you are experiencing uncomfortable emotions

(time: 3min and 24sec)

(acceptance, defusion, present moment awareness)

adapted from "The Dandelion" by Amber Guzman

resources by others

do nothing for 10 minutes

video by The School of Self

weightless

by marconi union

Composed in partnership with the British Academy of Sound Therapy - Neuroscientists have found this song can reduce anxiety levels of 65%

the unwelcome party guest

An Acceptance and Commitment Therapy metaphor about changing how we respond to uncomfortable emotions and thoughts.

Video by Joe Oliver

values vs goals

A video by Dr Russ Harris about the difference between living a goals-based vs values-focused life. (Values is one of the key elements in Acceptance and Commitment Therapy).